Month: March 2021

4 Physical Activity Tips for Older Adults

Regular physical activity is great for your mental and physical health. It also helps you stay independent as you age.

The Physical Activity Guidelines for Americans recommend that you aim to exercise at least 150 minutes every week at a moderate pace, or 75 at a more vigorous pace. The guidelines also recommend that older adults do muscle-strengthening activities at least 2 days a week.

Now sure how to get started? These tips can help.

1. Talk with your doctor. Almost anyone, at any age, can exercise safely. If you’re concerned about starting an exercise routine, talk with your doctor. Ask whether there are activities you should avoid and whether any health conditions you have might affect what exercises you can do safely.

2. Start gradually. Begin with low-intensity exercises like walking. Be sure to drink plenty of water before, during, and after your workout.

3. Develop a well-rounded routine. Include the four main types of exercise:

  • Endurance exercises increase your breathing and heart rate. Brisk walking is a good option.
  • Strength exercises, like lifting weights or using a resistance band, make your muscles stronger.
  • Balance exercises can help prevent falls. This includes standing on one foot.
  • Flexibility exercises, like yoga, stretch your muscles and help you stay limber and maintain mobility as you age.

4. Move throughout the day. Every day presents opportunities to move more. For example, use the stairs instead of taking the elevator. Or park far away from the grocery store entrance instead of in the closest spot.

Keep it Going! How to Stick with a Fitness Routine

Sticking to a fitness routine isn’t always easy with family, work, hobbies, and everything in between. These tips can help you get started and keep you moving, even when life gets busy.

Find an activity you like. Whether it’s walking, biking, or playing a recreational sport, the key to maintaining your exercise routine is doing something you find interesting and enjoyable.

Schedule a time for it. You are more likely to stick with an exercise routine if it is part of your day. Find a time that’s most convenient for you, whether it’s first thing in the morning or after work. If you don’t have 30 full minutes to dedicate to exercise, try to be active a few times throughout the day.

Get active with friends. A workout buddy can help keep you accountable and make exercise more fun. During social distancing you can do this by working out with someone in your household or with a friend or family member digitally.

Measure your progress. Keep track of how far you walked, how much weight you lifted, or how far you stretched. Measuring your progress and noting improvements will help you stay motivated.

Try something new! Exercise shouldn’t be boring. Trying a new exercise video or sport is one way to keep your exercise routine fresh.

Deanna Cremin ////// 477

Deanna Cremin ////// 477 

Part 1 of 1 

www.TrueCrimeGarage.com 

This week in the Garage we go through the details and suspects surrounding the 1995 unsolved homicide of 17 year old Deanna Cremin. Deanna’s mother has worked tirelessly to get justice for Deanna. Every few years there is renewed hope that the case will finally be solved. There is a new Cold Case Squad working homicides in the Somerville area. Could this finally be the year? 

Beer of the Week – Raspberry Russian Ending by Winter Hill Brewing Company Garage Grade – 4 out of 5 bottle caps 

Our show – True Crime Garage “Off the Record” is available only on Stitcher Premium. For a FREE month of listening go to http://stitcherpremium.com/truecrimegarage and use promo code GARAGE

Make time to enjoy eggs-ercise this Easter!

Make time to enjoy eggs-ercise this Easter!

It’s Easter time! Although this long weekend may be a time of consuming chocolate eggs and hot cross buns, it doesn’t need to be seen as a way to feel bad about your health and well-being. So there’s no need to rule out that chocolate bunny!

However, why not use this time as a great opportunity to move your body.

Head outdoors and undertake exercise that you love and help keep your body and mind active and healthy.

Need some ideas? We’ve got you covered!

How to stay motivated

A key to exercise adherence is enjoyment.

By completing an exercise workout or undertaking movement that feels less like a chore and more like ‘me’ time you’re more likely to stick to it, doing wonders for your physical and mental health.

Research tell us that some easy ways to ensure you’ll enjoy the exercise experience. Three simple ways to help identify positive feelings towards a workout include:

1. Listening to music;

2. Participating with a friend or family; and

3. Encouraging interactions with the instructor or others in a group class.

The benefits of exercise

Exercise and keeping active provides a wide range of benefits such as:

  • Reducing your risk of a heart attack
  • Managing your weight better
  • Lowering the risk of type 2 diabetes and some cancers
  • Strengthening bones, muscles and joints
  • Improving your mental health by decreasing stress and anxiety.

Easter also means winter is coming

With winter slowly creeping in, using the Easter break to partake in physical activity that you find fun is a great way to keep your exercise levels up, or to help you kick start a new exercise journey. This can either be on your own or with your family and friends.

The statement “something is better than nothing” is important when it comes to exercise. Easter can be a great time to re-introduce small amounts of exercise into our lives or even re-evaluate our health and fitness goals. Have we kept them? Do we need to adjust? Do you need an extra hand from an accredited exercise professional?

Here’s some egg-sellent tips

Here’s some easy ways to keep active over Easter:

1. The classic Easter egg hunt: Whilst a cherished past-time for children, getting the young and old involved can ensure everyone is moving and active whilst searching from some chocolatey treats.

2. Bike rides: Just grab your helmet and bike and off you go! A bike ride down to a local park or just around the neighbourhood is a great idea for you and the whole family.

3. Swimming: Before it starts to get too cold, make great use of the sunshine by heading down to your local beach or swimming pool. Swimming is also great for those with joint issues.

4. Easy walks: Easter can be a busy time, so don’t forget to take some time out from the chaos and chocolate and go for a casual walk or jog to get you, and everyone else, out of the house.

5. Hiking: Why not use your long weekend to head out to a local national park or mountain range for a hike. Hiking trails always range between beginner and experienced. Don’t forget to wear the right shoes and take lots of water!

Weather not on your side?

Perhaps you’re staying home this Easter. If so, here’s some indoor activities:

1. Indoor Easter egg hunts: Don’t let rain impact on this fun adventure. Hide your eggs and treats around the house and get everyone moving.

2. Indoor trampoline parks: A fun way to get moving, both adults and kids, is trampoline parks. Although this one does come with both age and safety restrictions, it can be a fun way to get out of the house but stay dry, while also jumping towards better health.

3. Keep the kids active: It can be tough being stuck inside, especially if you’re a kid. Why not make a game out of some simple exercise workouts using our Exercise Right at Home circuits for kids! You can find them online here.

Don’t forget, if you need extra support when exercising, or if you’re unsure how to exercise right for your health, get in touch with your local accredited exercise professional. 

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Can Wearable Fitness Trackers Make You Healthier?

Can Wearable Fitness Trackers Make You Healthier?

It’s called fashion… Look it up!

The evolution of smart watches and wearable devices has gone full circle and now aren’t just a fashion accessory.  Many see these devices as an essential purchase to help them with their exercise or physical activity.

Have you been in a scenario where someone has arrived to a workout, looked at their wrist to discover they forgot their watch and mumbled “well this exercise doesn’t even count now”?

I have and have thought it.

The gratitude you feel watching calories tick over or goals hit is like no other. You’ve had a tough day, it’s okay – you’ve just hit your activity goals.

This feeling has turned people scared in forgetting to put their devices on. Without it they know they won’t feel as accomplished that day. This has changed a lot over recent years as before wearable devices were a thing, the “weekend warriors” last worry was how many steps they have done during the day.

This new phenomenon has people obsessed, but in a good way.

We all know and understand exercise is good for us and with the obsession growing, are those without a wearable device limiting themselves when it comes to activity?

Do they work?

We believe so.

Modern fitness trackers, such as smartwatches and phone apps can play a major role in our physical activity, with new research finding that technology leads to an average increase of almost 2000 daily steps!

Inactivity can lead to a number of health and personal issues. Moving around by walking, running or even getting up from your seat helps boost your overall health. There is evidence there that these devices do help prompt a lot of us to move more – But not everyone is convinced.

There is research that suggests wearable devices don’t really play a major role in weight loss or activity due to inaccuracies. Although wearable devices seem to measure heart rate well, their accuracy of burnt calories was way off.

The algorithms used make assumptions that don’t necessarily fit individuals very well.

With that in mind, does inaccuracy become accepted if they make more people move more often?

To put lightly – fitness tracker don’t necessarily work but wear one anyway.

The reality check of your activity level and constant reminder helps motivation levels. It would be hard to argue against the benefits a wearable device has on encouraging more activity.

fitness

So, what are the benefits?

Motivation/Accountability

A fitness tracker will hold you accountable and be a key motivator. They remind you every day if you’re behind or in front of your goals and you are literally competing against yourself!

It can encourage you to move more, work a little harder and feel better.

Know when you need to move

Sitting has become a MAJOR part of our lives. Even when we meet physical activity guidelines, sitting for prolonged periods can compromise our metabolic health. Wearable fitness trackers help remind us this. They let you know when you need to move throughout the day. It’s small but very important for your health.

Track your progress

Tracking your fitness is essential for any progress. A fitness tracker records your activity and make you more consistent with your training. You can track steps, km’s, calories, or active minutes during the day. More advanced options  track their intervals, pace and running.

Tailored goals

YOU determine your daily progress and goal.

Whether your goal is 10,000 steps or 600 calories, setting personalized goals for you to achieve gives you some daily motivation to keep working.

We are all guilty of sneaking some cake with lunch so it’s always nice to know you have at least hit your daily calorie target!

Not just for the “weekend warrior”

There is no limitation to who uses wearable fitness trackers either, as some athletes are seeing some benefits towards their athletic performance.

A study assessed runner’s performance while wearing a wearable device that had inbuilt model predications in training. Wearing a device may be a feasible option for runners to track performance-related indices during training (oxygen consumption, lactate threshold etc.).

While laboratory testing is best for direct insight into athletic performance, it is not accessible to everyone and wearable technology is another option to help track the performance of someone.

How they work:

To simply put, fitness trackers measure motion. Most come with a 3-axis accelerometer to track movement in every direction, and some come with a gyroscope to measure orientation and rotation.

The data is then collected and converted into steps and activity – from there it is turned into calories and sleep quality – throughout this process there is a bit of guesswork involved along the way.

The three main uses most people find advantageous are:

  • Keep track of calories
  • Counts your steps
  • Monitor your sleep

Takeaway Message:

Wearable devices can play a major role in helping someone along in their fitness journey. Although the accuracy of some has been raised, there is no denying the advantages they can play in encouraging people to move, exercise and better themselves.

Here are three tips to think about:

  • Use a wearable device as a baseline of your daily movement and then set a goal higher (2,000 higher than you are achieving).
  • Use it as a motivational tool to encourage movement and a record of your exercise history. If you have a bad day, use the record to reflect on many good days. This helps you from falling off the wagon and giving up.
  • Use the information as a guide and not permission to eat anything you want. Just because you burned 400 calories during a workout, doesn’t give you permission to eat four pieces of cake after dinner.

Want some extra advice?

An Accredited Exercise Physiologist can assist you by guiding you through an individualized, safe and evidence-based exercise program to “bulletproof” your workouts. Get in touch with your local exercise expert today by clicking here.

The Nike Run Club gives you the guidance, inspiration and innovation you need to become a better athlete. Join Nike Run Club to reach your goals and have fun along the way. Download to get started. 

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Written by Exercise Right staff.

We have partnered with Nike Australia Pty Ltd for this article series.

The views expressed in this article, unless otherwise cited, are exclusively those of the author, Exercise & Sports Science Australia (ESSA). ESSA is a professional organisation committed to establishing, promoting and defending the career paths of tertiary trained exercise and sports science practitioners.

Nike had no role in the collection, analysis, or interpretation of data or research or the writing of this article.

Why Hamstring Strength is Vital for any Athlete

Why Hamstring Strength is Vital for any Athlete

The hamstring muscle is an extremely important muscle for athletes, yet it is often overlooked.

Located behind the body, the muscle is neglected when many of us are training “leg day”. Whether that is because we can’t usually see it reflected in the mirror or we don’t understand the importance of it, the hamstring is arguably the one of the most important muscles in the body.

When you speak to most athletes about their injury history it’s common to find out they have had hamstring issues.

A hamstring injury occurs frequently to one or more muscles, with three muscles making up a hamstring at the back of the thigh:

  • Semitendinosus
  • Semimembranosus
  • Biceps femoris

Why are hamstring injuries so common?

Hamstring issues are the most common injury in running as well as sports that involve repeat bouts of sprinting (soccer, AFL, hockey etc.).

In recent studies, the likelihood of hamstring strain injuries (HSI) was increased due to three factors:

  • Increased age
  • Previous injuries
  • Poor eccentric strength

It is paramount that prevention of primary and recurrent hamstring injuries is to be taken into consideration during a strength and conditioning progress.

How can I prevent hamstring injuries?

Eccentric training

Has been widely reported as an effective way to reduce the risk of hamstring injury, due to the eccentric behaviour of the hamstrings in the running cycle. For a hamstring strength program to be as effective as possible, is prudent to integrate a combination of hip and knee dominant exercises, in order to target both proximal and distal portions of the musculotendinous unit.

Examples of useful hip dominant exercises include:

  • The Romanian deadlift
  • Kettlebell swings
  • Supine elevated bridges

Examples of useful knee dominant exercise include:

  • The Nordic curl
  • Leg curl

It is also important to include a variety of integrated hip and knee exercises into a strength program, such as a glute ham raise and squat variation.

Joint mobility

It is also important to ensure correct mechanics are carried out throughout the kinetic chain. Lack of mobility in one region has the potential to disrupt correct mechanics further along the chain, predisposing surrounding musculature to injury. Regular stretching and self-myofascial release techniques can assist with maintaining healthy muscle lengths, contributing to optimal joint mobility.

Training load management

As is the case for a myriad of injuries, is prudent for reducing the risk of hamstring injuries. High training load, incorporating high-speed running, may serve as a protective factor for many injuries, but must be applied in a carefully-planned manner. An Accredited Exercise Physiologist will have the skills and knowledge to provide you with a training plan that carefully considers your overall volume, to optimise your conditioning and injury risk reduction, while avoiding over-training.

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Using Nordic Curls

Of the factors listed above, two are modifiable by incorporating eccentric hamstring exercises into your regimen – enter the Nordic curl!

Nordic hamstring curls are exercises most used by AFL players, whereby lowering the upper body whilst kneeling loads the hamstring muscles proportional to the rate of descent. In other words – the lower you go, the more your hamstrings work!

During a 10-week period, Nordic curls have been shown to decrease acute hamstring injuries by up to 70%! Not bad for such a simple exercise!

Even more interesting was the fact that re-injuries alone were reduced by 85% in athletes that performed the Nordic hamstring exercise program. Armed with this knowledge, this should be one exercise in everyone’s arsenal. So, what does it look like, and how do I do it?

Starting in a kneeling position with a partner or heavy object holding your feet, begin to lower yourself SLOWLY towards the floor. Once you can no longer resist the lowering motion, fall onto your hands and sit back up into the starting position and repeat.

In some cases, athletes are unable to complete the Nordic curl perhaps due to injury, with this is mind a regression called a SHELC (supine hip extension hamstring curl) is recommended.

Starting on your back with your heels on a swiss ball, lift your hips off the ground, squeeze your gluteal and abdominal muscles tight and hold. You will then SLOWLY drag the ball in towards you till you reach a 90-degree angle between your upper and lower leg. Then repeat this in reverse to revert to the first step. Repeat.

Takeaway message

Focusing on strengthening your hamstrings is productive for injury prevention. It can be argued that it is a necessary inclusion in all strength programs for athletes in running based sports. Concentrating on eccentric strength and implementing exercises such as the Nordic curl will minimise your chances to injury or re-injury the muscle group.

Need advice on your hamstrings?

When it comes to constant hamstring injuries and issues it’s vital to talk to an Accredited Exercise Professional to help you perform these exercises properly and manage your training.

The Nike Run Club gives you the guidance, inspiration and innovation you need to become a better athlete. Join Nike Run Club to reach your goals and have fun along the way. Download to get started. 

read more blogs

We have partnered with Nike Australia Pty Ltd for this article series.

The views expressed in this article, unless otherwise cited, are exclusively those of the author, Exercise & Sports Science Australia (ESSA). ESSA is a professional organisation committed to establishing, promoting and defending the career paths of tertiary trained exercise and sports science practitioners.

Nike had no role in the collection, analysis, or interpretation of data or research or the writing of this article.

Five things you can do at home to improve balance and prevent falls

Five things you can do at home to improve balance and prevent falls

Unfortunately falls can occur throughout our lifetime yet they can become more common as people age.

Did you know that 30% of adults 65 years and over will experience at least one fall per year. It’s a very sad fact but falls remains the leading cause of injury-related deaths in Australia with approximately 200,000 falls each year resulting in hospitalisation.

As we age, risk factors for falls increases due to the normal ageing process. Some of this changes can include a person’s general health, vision, anxiety of falling, medication, reduction in strength and muscle mass. All of this can contribute to the increased risk of falls.

Many of the risks we have listed above can be managed and modified to help reduce the risk of falls. Let’s take a look at some!

The Five E’s of falls prevention can be effective at reducing the risk of falls and also injury related to falls.

1. Environment: Take a look around the home in each room and remove any hazards that may be a falls hazard.

‒ Repair or remove loose rugs and floorboards from your home.
‒ Use non-slip mats in your bathtub or shower, or use a shower chair in the bathroom.
‒ Remove any clutter around the house for easy access.
‒ Make sure you have adequate lighting throughout the house.
– Place night lights or have a torch in easy access.
‒ Install railings and grab rails as needed.
‒ Wear appropriate, supportive and well fitted shoes.

2. Exercise: Exercise is a fantastic way to reduce risks, in fact, the more we exercise the better our strength and balance will become!

Exercises that can help to reduce the risk of falls include:

‒ Balance exercises: these include exercises such as standing on one leg.
‒ Resistance / strength training: using hand-held weights, resistance bands, body weight exercises and gym-based exercise machines.
‒ Flexibility exercise such as Tai Chi, Yoga and Pilates.
‒ Aerobic exercise that are low impact including walking.

3. Eyes ‒ Have an annual eye test to monitor for any visual changes including cataracts and other eye or vision changes.

4. Ears ‒ Hearing loss has been associated with the increased risk of falls.

‒ Dizziness can also contribute to falls including Vertigo and other inner ear problems.
‒ Have your hearing checked to monitor for any changes.

5. Education ‒ A great way to reduce risk is to educate yourself on all the steps you can take to improve your own safety. This could be attended education talks and seminars or even understanding what medication you are taking. Medication cause adverse reactions to your balance, vision or hearing so learn about this through talking to your GP or Pharmacist.

balance

Consider yoga and Pilates to improve balance!

Where to from here?

Taking part in an exercise program should be something that we aspire to continue for many years. Changing our own behaviour is important to stick to an exercise program is a fantastic way to improve our own safety.

Making the exercise program something that is enjoyable, sociable as well as benefitting your health can be a way to improved health, reducing the risk of falls, and maintaining your independence. Participating in group exercise programs catering to older adults is a way to ensure safety and gaining benefits for your health.

Exercise programs such as Tai Chi, gentle group exercise classes, yoga and Pilates for seniors, as well as going for a walk are all appropriate and beneficial physical activities.

If you’d like to know more about improving you balance, there are hundreds of Accredited Exercise Physiologists who can support you through one on one sessions or in a group class setting. To find your closest expert, click here. 

Written by: Silvana Deep (Accredited Exercise Physiologist, ESSAM)

exercise right blog

Resources:
https://www.betterhealth.vic.gov.au/health/healthyliving/falls-prevention-at-home#how-to-prevent-falls
https://www.healthline.com/symptom/dizziness#causes Vitkovic, J., Le, C., Lee, S. L., & Clark, R. A. (2016). The contribution of hearing and hearing loss to balance control. Audiology and neurotology, 21(4), 195-202.
https://scholar.google.com/scholar?hl=en&as_sdt=0%2C5&q=The+contribution+of+hearing+and+hearing+loss+to+balance+control&btnG=
https://www.health.nsw.gov.au/falls/Pages/default.aspx
https://www1.health.gov.au/internet/main/publishing.nsf/Content/E23F5F7BF8F07264CA257BF0002043F5/$File/Don’t%20fall%20for%20it.pdf
https://fallsnetwork.neura.edu.au/the-issue-of-falls/

Heart Wisdom – Ep. 125 – ‘Just Like Me’ Guided Meditation

How do we relate to people who are different? In truth, we are all strange and unique through the very nature of our differences within separate human incarnations; yet despite this slew of personal variance, we actually have more in common than we have in contrast. Through this lens, we can peer through the eyes of wisdom, we can transcend our games and ideas of differences, trading them for similarities, understanding, and oneness.

 

 

The post Heart Wisdom – Ep. 125 – ‘Just Like Me’ Guided Meditation appeared first on Jack Kornfield.